🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the ninth and final week of our 9-week Max Effort strength cycle. This is a back-off week to let the body recover a bit before transitioning to the new strength cycle beginning next week.

Weeks 1-3: Compound lifts that increase in load & decrease in reps

Week 4: Back-off with alternate lifts

Weeks 5-7: Compound lifts at higher percentages than weeks 1-3

Week 8: 3-rep max tests

Week 9: Back-off with alternate lifts

- You can choose to build in weight (between the prescribed percentages) over the working sets, or stay at the same weight across.

- These can be performed as unbroken (touch-and-go) reps or quick singles, dropping the bar between reps.

- Focus on speed off the ground and a quick elbow turnover.

- Fitness Attribute Improved: Explosive Power

TECHNIQUE CUES:

- Feet hip-width apart and grip shoulder-width apart.

- Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.

- Keep your arms flexed and locked out through extension.

- As you extend your hips and ankles (as if jumping), aggressively pull yourself under the bar and rotate your elbows around the bar.

- Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.

POWER CLEAN

- Hang Power Cleans

- Sub Dumbbells

- Deadlifts

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Power Cleans at a Light Weight

3 Power Cleans at a Moderate Weight

Build to Starting Weight

- Overview: This workout starts with higher reps before transitioning to lower reps and a heavier barbell. The reduced volume in the second half allows you to increase your intensity, provided you stay technically sound and keep the heavier barbell moving well.

- Row each 500/450m in about 2:00 and each 250/225m in about 1:00. The double unders should ideally be unbroken each round. The first power cleans are light enough for touch-and-go sets of 3-5 reps, while the heavier barbell should be completed in quick singles.

- The longer rounds should take around 3:00 each, and the shorter rounds around 2:00.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate to Moderate-Heavy

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 10-14 Minutes

- * If time-capped, add 1 second to your score for every incomplete rep. (100/90m = 1 rep)

- Row the first two rounds at a moderately hard, repeatable pace, then pick up the tempo as the rows shorten in the back half.

- Aim for unbroken double unders. Stay streamlined (tall, upright chest, knees slightly bent), and keep your arms relaxed, letting your wrists do plenty of the work.

- Build this workout around the power cleans. We want to move through these efficiently, so approach the other movements at paces that allow for that. Some athletes will touch-and-go some reps, while others may perform singles throughout. However you approach these, the goal is to keep moving at a pace that never drains you. Keep your chest up as you aggressively pull off the ground, always keeping a strong back.

500/450 METER ROW

- 2:30 Time Cap

- 400/360m Ski

- 25/20 Calorie Echo Bike

- 1,000/900m Bike Erg

- 400m Run

- 2:00 Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

250/225 METER ROW

- 1:15 Time Cap

- 200/180m Ski

- 12/10 Calorie Echo Bike

- 500/450m Bike Erg

- 200m Run

- 1:00 Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

DOUBLE UNDERS

- Reduce Reps

- 90 & 45 Single Unders

- Plate Hops

- Lateral Skater Hops

- 12 & 6 Burpees

- 1:00 & 0:30 Effort on Any Machine

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

- Sub Dumbbells, @dumbbell(35/25)s & @dumbbell(50/35)s

- Deadlifts, @weight(135/95) & @weight(185/135)

2 Rounds:

1:00 Easy Row

20 Single Unders

5 Power Cleans (Light)

2 Rounds at First Weight:

100m Row

10 Double Unders

3 Power Cleans

Quickly Build to Second Power Clean Weight